Why should we eat seafood?

Why should we eat seafood?

Seafood is not only delicious but also nutritious. It offers many health benefits that are backed by scientific evidence. Here are some of the reasons why you should eat more seafood:

- Seafood is high in protein, which is essential for building and repairing muscles, bones, skin, and other tissues. Protein also helps you feel full and satisfied after a meal.
- Seafood is low in calories from fat compared to meats. For example, a 3-ounce (85-gram) serving of cooked clams has only 2% of calories from fat, while the same amount of cooked beef has 48% of calories from fat.
- Seafood is rich in vitamins and minerals that many people are lacking, such as vitamin B12, selenium, zinc, and iron. These nutrients support various functions in your body, such as energy production, immune system, brain health, and blood formation.
- Seafood is the primary source of omega-3 fatty acids, which are vital for your heart and brain health. Omega-3s help lower your risk of heart attacks, strokes, depression, and cognitive decline. They also have anti-inflammatory effects that may benefit people with arthritis, asthma, and other conditions.

How much seafood should you eat?

The American Heart Association recommends eating at least two servings of fish per week, preferably fatty fish like salmon, trout, sardines, tuna, and mackerel. A serving is about 3.5 ounces (100 grams) of cooked fish or 3/4 cup (170 grams) of flaked fish.

However, some fish are high in mercury, which can harm your nervous system if you consume too much. Pregnant and breastfeeding women, young children, and people with mercury allergies should limit their intake of high-mercury fish like shark, swordfish, king mackerel, and tilefish.

You should also avoid raw or undercooked seafood because it may contain harmful bacteria or parasites that can cause food poisoning. Always cook seafood to an internal temperature of 145°F (63°C) or until the flesh is opaque and flakes easily with a fork.

How to add seafood to your diet?

Seafood is versatile and easy to prepare. You can bake, broil, grill, steam, or poach it in a variety of ways. You can also add seafood to salads, soups, stews, casseroles, sandwiches, wraps, tacos, and more.

Here are some simple and tasty recipes to try:

- Salmon with Lemon and Dill
- Shrimp Scampi with Zucchini Noodles
- Clam Chowder
- Tuna Salad
- Fish Tacos with Mango Salsa

Seafood is a great choice for your health and your taste buds. It provides many nutrients that can improve your well-being and prevent diseases. Try to eat more seafood and enjoy its benefits!
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